so, i'm thinking of entering a sprint tri first weekend in april and i've been looking at last years times for a guide to give me a goal to finish in.
today i went to the pool to gauge myself, oh dear! after warming up i did 400m at about 60-70% effort and came in at 9m10s (possibly, may have miscounted my lengths and only done 350m), took a minute rest and went again at a slower pace and came in just around 10m20s.
from lat years results fastest in my age group (40-49) was 6m01s with the average being around 8m. my times put me in the very slowest.
obviously i need to work on technique, but whats the best way to work towards an improvement based on a max of 2 pool sessions a week. should i spend a good few weeks just working on building some sort of stamina base then add some shorter sprint efforts come march or should i be spending one session on endurance and another on speed?
is it also worth doing a bit of strength training, push ups and a bit of free weights, a few times a week.
don't get me wrong i'm not out to win, but neither do i want to enter just to survive.